Exercise guide · Intermediate · Compound

Barbell Squat (On Knees): How to Do It & Muscles Worked

The barbell squat (on knees) is a variation of the traditional squat performed from a kneeling position. This exercise targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires good core stability and balance, as well as proper technique to safely handle the barbell.

Primary muscles
Quads
Secondary muscles
Hamstrings , Calves , Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell squat (on knees)
Front view: muscles worked by the barbell squat (on knees). Primary: quads. Secondary: hamstrings, calves and glutes.
Back view: muscles worked by the barbell squat (on knees). Primary: quads. Secondary: hamstrings, calves and glutes.
Primary Secondary

How to do the barbell squat (on knees)

  1. Step 1: Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
  2. Step 2: Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
  3. Step 3: Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.
  4. Step 4: Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Step 5: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell squat (on knees) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Squat (On Knees) alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.